2/21/26

Warmup - With an unweighted BB, do 2 rounds of:

Row - 10 reps

Standing Shoulder Press - 10 reps

Back Squat - 10 reps

Then do 1 set x 5 reps of BB Tempo PAUSE Back Squat at 40% of 1RM.

5 seconds on the way down, 2 seconds in the bottom position, then regular

tempo on the way up.

#1 BB Back Squat - 4 sets x 9 reps

Set 1 - 9 reps at a moderately heavy weight

Sets 2,3+4 - 9 reps at 90% of set 1 

For set 1, go heavier than your top weight from 2/15/26.

#2  BB Romanian Deadlift - 4 sets x 9 reps

Start light.  Add weight for sets 2,3+4.

#3  In 11 minutes, do as many rounds as you can of:

Air Squat                        25 reps

Run                                200 meters

DB Waiter's Walk             25 meters each hand   

REST two minutes.  

Then in 11 minutes, do as many rounds as you can of:

DB Thruster           12 reps

DB Row                  12 reps each side

Double Under         36 reps